Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

4-2-12 Monday's WOD Workout

Find your 5rm of back squat- 20 mins - 225#

Then,

3 rounds

15 Power cleans to press 95#

21 Hand release push ups

8:30
For a good time call Fran & Grace - Twin Hurricane Workout

Fran rest 2 minutes Grace

Fran took me 9:27 RX'd, my slowest Fran time in quite a while, I think I was sandbagging because I had Grace coming up... quite upset with myself

2 min rest

Grace finished at 18:40 RX'd so it took me 7:13
3 Rounds of Barbara Workout
Three rounds

20 Pullups
30 pushups
40 situps
50 squats

Rest 3 minutes between sets
1. 4:20
2. 5:40
3. 7:02
Runs, Weighted Lunges, KB Clean and Press Workout

3 rounds:

400m run
35lb weighted lunges 100 feet
20 kb clean and press 35lb
DT/Cindy Workout

1rd of DT
(12 Deadlift, 9 Hang Power Clean, 6 Push Jerk @ 155#)
2rds of Cindy
(5 Pullups, 10 Pushups, 15 Squats)

*EMOTM 4 burpees
Rahoi Workout

12 Minute AMRAP:

12 Box Jumps (24″/20″)

6 Thrusters (95/65)

6 Bar Facing Burpees

*Post Rounds.

5 + 6 thursters
1RM Power Clean Workout

Power clean 1-1-1-1-1-1-1 reps

115-125-135-145-150-155-165F
1 hour biking Workout

Vondelpark - center- home
Strict Press 5-5-5-5-5 Workout

Sets of strict press, increasing weight each time, 5x5 reps

55# - 65 - 70 - 75 - 80
KB Swing - Box Jump - Handstand Push-Up Workout

2:00 on, 2:00 off for 4 rounds of:

12 KB swing (M 55# / W 35#)
9 box jump (M 24" / W 20")
6 handstand push-up

Score reps.

Need a training program?

4-2-12 Monday's WOD Workout

For a good time call Fran & Grace - Twin Hurricane Workout

3 Rounds of Barbara Workout

Runs, Weighted Lunges, KB Clean and Press Workout

DT/Cindy Workout

Rahoi Workout

1RM Power Clean Workout

1 hour biking Workout

Strict Press 5-5-5-5-5 Workout

KB Swing - Box Jump - Handstand Push-Up Workout